The 30-Day Squat Challenge

by
RACHEL GRICE Last Updated: Nov 03, 2017

Rachel Grice

Rachel Grice is a contributing fitness editor for Livestrong.com and a certified yoga instructor. Previously, she was the science section editor and titling associate for several other sections of Demand Media Studios, including fitness, nutrition and technology. She completed her undergrad education at the University of Southern California and has worked for Men's Health, FitPregnancy and People magazines.

Wanna look rockin’ from behind? Drop it like a squat! Squats are arguably the best exercise you can do for your derriere. So if you want a better booty, why not join the LIVESTRONG.COM team’s 30-day squat challenge?

How the Challenge Works

Take on the LIVESTRONG.COM 30-Day Squat Challenge with fitness expert Daisha Graf. Check out the video below to watch Daisha show you the proper form for squats. They seem like a simple, natural movement, but you always want to make sure your joints are aligned properly before you bust out 50 to 250 in a row!

How to Do a Proper Squat

Start by standing with your feet hip-width apart. Turn your feet out to the side just slightly. Hinge your hips back and bend your knees as if you were going to sit in a chair while keeping your chest up. Either raise your arms up to chest level in front of you or keep them behind your head the entire time. Keep your feet flat on the floor, and don’t arch your lower back.

Now check your knees: They should be pointing in the direction of your toes (not bowing in or out) and shouldn’t extend past your toes. Once you’ve lowered as far as your hip flexibility will allow, squeeze your glutes and stand back up. Now repeat!

The Challenge Schedule

Each day you’ll do a set number of squats (see the calendar below), resting every fourth day. (Hallelujah! Your glutes will need the break.) You’ll start out with 50 squats on day one and finish with 250 on day 30. Most days in between, you’ll add five squats to the previous day’s total. But on the days after rest days, you’ll ramp it up and add either 10 or 20.

Sound like too much? You can break them into as many sets as needed or try different variations to find what works for you. The point is to get off your butt and get moving! Because, as you may have heard, you can’t get the butt you want by sitting on the one you have.

Keep track of your progress with this handy 30-day calendar.

Keep this calendar where you can see it!Photo Credit: Gracie Wilson/LIVESTRONG.COM

And here’s your pre-challenge checklist:

Print out the calendar (or keep it accessible on your phone or computer) so you can refer to it every day.

Warm up with the challenge by practicing your squat form with just a few reps each day. Look in the mirror if you need to make sure everything looks nice and aligned.

Add In Some Squat Variations

If you’re a beginner or have knee issues, start with less of a bend in your knees. Only go down as far as is comfortable for you. And if things really start to hurt, stop and reassess. You might need to take it easy with some lighter exercises and stretches.

Some other popular squat variations include sumo squats, where your feet are set much wider than hip-width apart, and squat jumps, where you explode off the ground once you reach the bottom of the squat. Check out even more variations here.

If you’re really advanced, you can add weight either with dumbbells held at your shoulders or a barbell across your chest or back. Just make sure that your form is flawless before attempting and that you don’t add too much weight and end up injuring yourself.

What Do YOU Think?

Are you ready to join the LIVESTRONG.COM 30-day squat challenge? Have you joined our Facebook challenge group? Have you ever done a squat challenge before? Or have you done any of the other LIVESTRONG.COM challenges? Let us know in the comments below!